So is it just me or does getting up and out the door in the morning take longer than it used to? And does it seem to take a lot more fuel to feed that fire in your belly? I don't know what was going on with me this morning but even though I got out of bed and showered at a reasonable time it still took FOREVER to get out the door. I can't keep being late for work as being lazy is not a good excuse. I've tried setting my alarm early to give me time to snooze, I've tried setting my alarm for when I need to get up maximizing my sleep time, I've tried getting up early to workout to boost my energy, I've tried different breakfasts and always eat breakfast but nothing seems to get me going.
I think I'm going to try getting out of bed 15 minutes earlier than normal this week and see if that little extra time works for me. I also have to keep my alarm away from the bed and STAY out of bed once it goes off. Also, breakfast after I'm dressed and ready, that will be my motivation to get in gear!
Do you have any tips? What is your morning routine like and how do you get out the door?
Now again, not sure if it's the weather or my increased activity that just leaves me famished some days! I am finding that eating smaller portions more often during the day helps to get the hunger under control and doesn't leave me as tired and sluggish as three big meals does. Especially when going to the gym after work it helps to have a second lunch (or early dinner depending on how you look at it) around 4:30 or 5 to fuel up. Today it's left over mac 'n' cheese from Sunday (don't worry, I had plenty of veggies and fruit today to allow for a little extra cheese).
One of my favourite new snacks are dates. It's natural sugary goodness! I found a recipe for date balls and decided to try it. This mix of dates, nuts and coconut satisfies your sweet tooth without feeling guilty. The perfect 3 o'clock snack! I adapted my recipe from K.Miller if you want to check out a photo.
20 pitted dates
1/4 cup finely chopped almonds
1/4 cup finely chopped walnuts
shredded coconut to coat
Throw the dates and nuts in the blender and mix until it forms a think paste. This will work a lot better if you have a food processor, alas I do not. Once its mixed roll the paste into balls and coat with the shredded coconut.
I found that the coconut wasn't really sticking to the date/nut paste so I ended up combining the coconut with the rest of the ingredients before forming the balls. I think if the coconut were more finely shredded it would have worked much better.
I'm headed to BodyCombat tonight at Goodlife. I'm looking forward to punching out some imaginary bad guys and feeling like a super hero!
Tuesday, January 31, 2012
Monday, January 30, 2012
Pop a Squat!
Last winter I hurt my foot and had to stop running. My dream of running a half marathon in 2011 was shattered, but I still had 2012. I started building up strength and was running again in the summer. Then in the fall of 2011 I injured my knee (I should never wear heels)! Dreams shattered again! I haven't been able to run in 5 months but I still consider myself a runner. There is nothing better than running outdoors, on the street, on the trail or on the track, nothing beats it. So imagine my excitement when I received my first issue of Runner's World in the mail today! I bought myself a subscription for Christmas and it finally arrived!
I find the magazine has really great training tips and usually includes workouts for cross-training and great nutritional tips that I can still follow, even though I'm not running. It also includes stories from other runners that can be really inspiring and motivating. This issue looks especially good because it includes some total body workout moves that I can try at the gym. Including a modified squat, and I love my squats.
I did plenty of them at the gym tonight. After my 30 minutes on the elliptical I took another half hour or so to do some strength training. I started with some leg work that included 180 degree squats, prisoner squats, curtsy squats, walking lunges with a kick and backward lunges with a kick (lunges were done with weights). All of these moves keep you moving (ha) while working on your strength so you're burning more calories than if you were just standing still. I don't have much length to walk at the gym so I usually end up pacing a bit. I did each move for about a minute then repeated.
Now before I go into more detail I do want to say that I am not a trained professional (though I hope to be one day)! All of these moves I learned from reading fitness journals/magazines, including Runner's World, and from attending various gym classes. These moves work for me and are fairly simple, but always listen to your body and know when you're pushing yourself too far.
Squat - Just a review, stand with your feet shoulder width apart with you elbows bent with your hands in front of your chest or on your hips, which ever is comfortable for you. Keep your back straight and sit your bum back as if sitting into a chair. It's important that your knees do not go past your toes, you want to keep your thighs parallel to the floor.
180 Degree Squats - Give yourself lots of room, you're going to be traveling in this one.
1. Start by doing a normal squat.
2. When you return to standing bring your left leg in front of you and turn 180 degrees so you are facing the other way.
3. Perform your squat.
4. Next, bring your right leg in front of you turing around 180 degrees again and perform another squat.
5. Repeat steps 2 through 4 and you should find yourself traveling to your right.
Curtsy Squat - Stand with feet hip-width apart, hands on hips. Step you right foot across your left, and squat. You may have a tendency to drop your right knee, try to keep your knee straight above your foot.
The curtsy squat is often performed by stepping behind you, but because I want to perform a moving squat I step in front. To turn this into a moving squat you must combine the curtsy with a regular squat.
Moving Curtsy Squat - Give yourself lot's of room for this, you will be moving forward instead of side to side like in the 180 Degree Squat.
1. Perform your squat.
2. Bring your right leg across your left and perform a curtsy squat.
3. Bring your left leg beside your right to perform a squat.
4. Bring your left leg across your right to perform a curtsy squat.
5. Bring your right leg beside your left to perform a squat.
6. Repeat steps 2 through 5. Once you do it a few times you'll get the hang of it! Make sure you're stepping across and in front when you're doing the curtsy so you will be moving forward, otherwise you'll end up standing in one spot.
Even when I was running I'd add these various squats and others in to give my legs and butt the extra kick it needs. Try them out and soon you'll be a pro squatter like me!
I find the magazine has really great training tips and usually includes workouts for cross-training and great nutritional tips that I can still follow, even though I'm not running. It also includes stories from other runners that can be really inspiring and motivating. This issue looks especially good because it includes some total body workout moves that I can try at the gym. Including a modified squat, and I love my squats.
I did plenty of them at the gym tonight. After my 30 minutes on the elliptical I took another half hour or so to do some strength training. I started with some leg work that included 180 degree squats, prisoner squats, curtsy squats, walking lunges with a kick and backward lunges with a kick (lunges were done with weights). All of these moves keep you moving (ha) while working on your strength so you're burning more calories than if you were just standing still. I don't have much length to walk at the gym so I usually end up pacing a bit. I did each move for about a minute then repeated.
Now before I go into more detail I do want to say that I am not a trained professional (though I hope to be one day)! All of these moves I learned from reading fitness journals/magazines, including Runner's World, and from attending various gym classes. These moves work for me and are fairly simple, but always listen to your body and know when you're pushing yourself too far.
Squat - Just a review, stand with your feet shoulder width apart with you elbows bent with your hands in front of your chest or on your hips, which ever is comfortable for you. Keep your back straight and sit your bum back as if sitting into a chair. It's important that your knees do not go past your toes, you want to keep your thighs parallel to the floor.
180 Degree Squats - Give yourself lots of room, you're going to be traveling in this one.
1. Start by doing a normal squat.
2. When you return to standing bring your left leg in front of you and turn 180 degrees so you are facing the other way.
3. Perform your squat.
4. Next, bring your right leg in front of you turing around 180 degrees again and perform another squat.
5. Repeat steps 2 through 4 and you should find yourself traveling to your right.
Curtsy Squat - Stand with feet hip-width apart, hands on hips. Step you right foot across your left, and squat. You may have a tendency to drop your right knee, try to keep your knee straight above your foot.
The curtsy squat is often performed by stepping behind you, but because I want to perform a moving squat I step in front. To turn this into a moving squat you must combine the curtsy with a regular squat.
Moving Curtsy Squat - Give yourself lot's of room for this, you will be moving forward instead of side to side like in the 180 Degree Squat.
1. Perform your squat.
2. Bring your right leg across your left and perform a curtsy squat.
3. Bring your left leg beside your right to perform a squat.
4. Bring your left leg across your right to perform a curtsy squat.
5. Bring your right leg beside your left to perform a squat.
6. Repeat steps 2 through 5. Once you do it a few times you'll get the hang of it! Make sure you're stepping across and in front when you're doing the curtsy so you will be moving forward, otherwise you'll end up standing in one spot.
Even when I was running I'd add these various squats and others in to give my legs and butt the extra kick it needs. Try them out and soon you'll be a pro squatter like me!
Sunday, January 29, 2012
Good Old Reliable Mac 'n' Cheese
I had a really great weekend up at the cottage with a group of friends and my favourite man (aka BF Bryan) this weekend! We woke up Saturday morning, snug under the blankets, to the silent sound of snow falling. It was a grey morning but boy did all that snow look inviting! Before we ventured out into the woods we went into town for some brunch.
I never thought I'd find the best veggie burger in small town Ontario but somehow The Lakehouse in Fenelon Falls has done it! This place is so great! No only do they cater to the meat eaters but they've got a whole different menu for us vegetarians and vegans! And I'm telling you, their California Dreamer Veggie Burger is just delicious (fresh bun, tender patty topped with guacamole, tomato and spinach). Not to mention the sweet potato fries with their chipotle/cashew-butter dip. If you ever find yourself in Fenelon you MUST visit this restaurant, I guarantee everyone in your party will be satisfied.
Once we fueled up and returned to the cottage we suited up for an epic battle! The snow was JUST right for a snowball fight. It didn't take long to tucker ourselves out with all the ducking for cover, packing snow, throwing and running for our lives. It really works up a sweat! We also put together a mighty snowman whose torso must have weighed 50 pounds. After Melissa and I tried and failed to lift it we had to recruited one of the boys to put him together. Once we were satisfied with our sculpting skills we headed for the trails.
We haven't had much of a winter here in Toronto so it was so nice to finally spend some time in the snow! The trees were so beautiful and the trail was so quiet (well except for the snowmobilers). We managed to see some wild turkeys and what we think was a mink. There is something great about being outdoors with friends. The fresh air made us silly and giggly and the open space made me feel free, self-confident and really, really happy. All that laughing gave my belly a workout! I finally was able to let go of all the stress and anxiety I've been carrying with me for the last couple months. We hiked for a good hour and a half and of course worked up our appetite.
The rest of our night was spent making up for all that healthy outdoor activity! We made pizzas, had pasta salad, doughnuts, chips, salsa and homemade hummus! Oh, and don't forget the Bailey's and hot chocolate, mmm! I may not have made the healthiest choices but boy did I have a delicious evening!
When Bryan and I got home tonight I really wanted to make something quick and easy. What's more comforting and easy than good old mac 'n' cheese?! We had lots of cheese leftover from the pizzas so it was really a matter of cooking the pasta. I've been saving a simple baked mac 'n' cheese recipe for a while now so was glad I could try it out. I modified the recipe to suit our needs tonight and I couldn't have asked for anything more satisfying.
450g cooked elbow macaroni
4 tablespoons butter
1/4 cup whole wheat all-purpose flour
2 1/2 cups 1% milk
1 teaspoon dry ground mustard
1 egg, lightly beaten
1.5 cups old cheddar cheese, shredded
1/2 cup mozzarella cheese, shredded
1/4 cup parmesan cheese (from the can, because I'm lazy but this is totally optional)
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/2 teaspoon ground pepper
1/8 teaspoon paprika
1/8 teaspoon thyme
Cook up the pasta as directed on the packaging. While that's boiling melt butter in a sauce pan on medium heat and whisk in flour. Stir constantly until smooth.
Add milk and mustard, whisking until smooth. Cook for five minutes, or until very thick. Reduce heat to low.
Pour 1/4 cup of the sauce into a small bowl with the beaten egg, whisking vigorously to prevent the egg from cooking. Once smooth, pour egg mixture back into the sauce and continue whisking. Stir in all the cheese and remaining seasoning until melted and smooth.
Add the cooked pasta to the sauce and stir to coat. Serve in your favourite bowl and top with a little extra cheddar.
Delicious!
With such a great weekend it's hard to get back to reality, but Monday is going to arrive whether I like it or not! For now, it's off to the couch to enjoy what's left of my weekend.
I never thought I'd find the best veggie burger in small town Ontario but somehow The Lakehouse in Fenelon Falls has done it! This place is so great! No only do they cater to the meat eaters but they've got a whole different menu for us vegetarians and vegans! And I'm telling you, their California Dreamer Veggie Burger is just delicious (fresh bun, tender patty topped with guacamole, tomato and spinach). Not to mention the sweet potato fries with their chipotle/cashew-butter dip. If you ever find yourself in Fenelon you MUST visit this restaurant, I guarantee everyone in your party will be satisfied.
Once we fueled up and returned to the cottage we suited up for an epic battle! The snow was JUST right for a snowball fight. It didn't take long to tucker ourselves out with all the ducking for cover, packing snow, throwing and running for our lives. It really works up a sweat! We also put together a mighty snowman whose torso must have weighed 50 pounds. After Melissa and I tried and failed to lift it we had to recruited one of the boys to put him together. Once we were satisfied with our sculpting skills we headed for the trails.
We haven't had much of a winter here in Toronto so it was so nice to finally spend some time in the snow! The trees were so beautiful and the trail was so quiet (well except for the snowmobilers). We managed to see some wild turkeys and what we think was a mink. There is something great about being outdoors with friends. The fresh air made us silly and giggly and the open space made me feel free, self-confident and really, really happy. All that laughing gave my belly a workout! I finally was able to let go of all the stress and anxiety I've been carrying with me for the last couple months. We hiked for a good hour and a half and of course worked up our appetite.
The rest of our night was spent making up for all that healthy outdoor activity! We made pizzas, had pasta salad, doughnuts, chips, salsa and homemade hummus! Oh, and don't forget the Bailey's and hot chocolate, mmm! I may not have made the healthiest choices but boy did I have a delicious evening!
When Bryan and I got home tonight I really wanted to make something quick and easy. What's more comforting and easy than good old mac 'n' cheese?! We had lots of cheese leftover from the pizzas so it was really a matter of cooking the pasta. I've been saving a simple baked mac 'n' cheese recipe for a while now so was glad I could try it out. I modified the recipe to suit our needs tonight and I couldn't have asked for anything more satisfying.
450g cooked elbow macaroni
4 tablespoons butter
1/4 cup whole wheat all-purpose flour
2 1/2 cups 1% milk
1 teaspoon dry ground mustard
1 egg, lightly beaten
1.5 cups old cheddar cheese, shredded
1/2 cup mozzarella cheese, shredded
1/4 cup parmesan cheese (from the can, because I'm lazy but this is totally optional)
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/2 teaspoon ground pepper
1/8 teaspoon paprika
1/8 teaspoon thyme
Cook up the pasta as directed on the packaging. While that's boiling melt butter in a sauce pan on medium heat and whisk in flour. Stir constantly until smooth.
Add milk and mustard, whisking until smooth. Cook for five minutes, or until very thick. Reduce heat to low.
Pour 1/4 cup of the sauce into a small bowl with the beaten egg, whisking vigorously to prevent the egg from cooking. Once smooth, pour egg mixture back into the sauce and continue whisking. Stir in all the cheese and remaining seasoning until melted and smooth.
Add the cooked pasta to the sauce and stir to coat. Serve in your favourite bowl and top with a little extra cheddar.
Delicious!
With such a great weekend it's hard to get back to reality, but Monday is going to arrive whether I like it or not! For now, it's off to the couch to enjoy what's left of my weekend.
Thursday, January 26, 2012
Nom, Nom, Nom!!!
This blog post is brought to you by a handful of dry cornflakes and PC chocolate chips!
Last night was rough. I arrived at the gym tired and lazy. I'd decided to go for a short "run" on the elliptical, which then turned into a bodypump class, which turned into a bodyflow class. Once I start I just can't stop! My work out time is my me time. No one bugs me at the gym, everyone is there doing their own thing, so I can really focus on me and my thoughts. And that is why I enjoy it so much, and get a little carried away! However, by the time my second hour of working out rolled around I was really at a loss for energy. I rushed home and was in bed by 10:30, which is almost unheard of these days! Zzz.
I woke up this morning mighty sore with a hungry fire in my belly. And it didn't stop. I felt like i was constantly eating today! I brought lots of snacks to work (healthy for the most part I swear, well except for that cookie I ate) and just kept shoving it in every couple of hours! I never felt famished per say, it was sort of a constant contentment. I think the need for food was also fueled by my boredom at work and my excitement to meet with a nutritionist tonight!
Food is always on my mind and I'm always questioning, approving and regretting my eating decisions. As I've become more confident in my physical activity I decided it was time to find that same confidence in my eating habits. It's sort of a weird concept, but I'm ready to take the guess work out of eating.
A friend (hi Sam!) hooked me up with her friend Jill, who is a nutritionist that works out of Belmonte Raw, a restaurant and organic cleanse bar in Leslieville. It was great to hear how Jill made the decision to become a nutritionist and it was easy to see her passion for it (I find talking to other health and wellness professionals about their paths to the industry is really helpful in my own exploration). Tonight was all about her getting to know me, my habits, my complaints and my goals. I spent a good twenty-five minute filling out paper work for Jill to use in creating my plan (or protocol as she called it). In about a weeks time we will meet again to go over my protocol. Jill assured me that there are little things I can change in my diet that will target specific goals and part of my body. Some of the specific changes I hope to make include improving the health of my skin, controlling my moods (this weather is making me sad!) and of course there is the general desire to look and feel better physically. I am really excited to see what she comes up with and start making changes to my diet!
I'm off to a cottage with some friends this weekend. Now the real work begins! I'm not promising anyone that I'll be saying no to that second cup of cocoa and Bailey's. Yum!
Last night was rough. I arrived at the gym tired and lazy. I'd decided to go for a short "run" on the elliptical, which then turned into a bodypump class, which turned into a bodyflow class. Once I start I just can't stop! My work out time is my me time. No one bugs me at the gym, everyone is there doing their own thing, so I can really focus on me and my thoughts. And that is why I enjoy it so much, and get a little carried away! However, by the time my second hour of working out rolled around I was really at a loss for energy. I rushed home and was in bed by 10:30, which is almost unheard of these days! Zzz.
I woke up this morning mighty sore with a hungry fire in my belly. And it didn't stop. I felt like i was constantly eating today! I brought lots of snacks to work (healthy for the most part I swear, well except for that cookie I ate) and just kept shoving it in every couple of hours! I never felt famished per say, it was sort of a constant contentment. I think the need for food was also fueled by my boredom at work and my excitement to meet with a nutritionist tonight!
Food is always on my mind and I'm always questioning, approving and regretting my eating decisions. As I've become more confident in my physical activity I decided it was time to find that same confidence in my eating habits. It's sort of a weird concept, but I'm ready to take the guess work out of eating.
A friend (hi Sam!) hooked me up with her friend Jill, who is a nutritionist that works out of Belmonte Raw, a restaurant and organic cleanse bar in Leslieville. It was great to hear how Jill made the decision to become a nutritionist and it was easy to see her passion for it (I find talking to other health and wellness professionals about their paths to the industry is really helpful in my own exploration). Tonight was all about her getting to know me, my habits, my complaints and my goals. I spent a good twenty-five minute filling out paper work for Jill to use in creating my plan (or protocol as she called it). In about a weeks time we will meet again to go over my protocol. Jill assured me that there are little things I can change in my diet that will target specific goals and part of my body. Some of the specific changes I hope to make include improving the health of my skin, controlling my moods (this weather is making me sad!) and of course there is the general desire to look and feel better physically. I am really excited to see what she comes up with and start making changes to my diet!
I'm off to a cottage with some friends this weekend. Now the real work begins! I'm not promising anyone that I'll be saying no to that second cup of cocoa and Bailey's. Yum!
Wednesday, January 25, 2012
Day One
And so it begins. My little online journal to keep me sorted during my food and fitness adventures. Lately I have consumed my days with questions that concern my health and well being - by that I mean, what am I going to make for dinner? When am I going to work out? What will I do at the gym tonight? Will I have enough time to make that for dinner? Did I have enough veggies in the fridge? And so on and so forth. I thought it might be nice to start putting my thoughts and experiences on "paper" rather than bombarding my neighbour (and "work sister") with my brain waves. So here I go!
I do want to start with my morning. Lately my morning have been utterly dreadful! I just can't seem to get that fire burning and usually stay grumpy until lunch. I think I found a cure today and it includes chocolate! I have been starting most mornings with a green smoothie. Today I switched it up and had some avocado that needed to be eaten so I looked through some of my cookbooks and found a recipe for an avocado smoothie. That included chocolate! I changed up some of the ingredients to include what I had in the kitchen, like cocoa powder for raw chocolate, and came up with the most delightful morning drink! To be honest, I should have been eating it with a spoon. I had essentially made chocolate pudding. I'm happy to say it was full of nutrients and I'm still feeling satisfied! So if you're looking for a great morning pick-me-up I suggest trying the following...
1/2 avocado
1 cup almond milk
2 pitted dates
1 tbsp peanut butter
1 tbsp cocoa powder
1 frozen banana
Blend and serve! If you'd like it a little thinner add some more milk or water. You can also use coconut water or soymilk instead.
Next time I'll include pictures I promise!
Until tomorrow!
I do want to start with my morning. Lately my morning have been utterly dreadful! I just can't seem to get that fire burning and usually stay grumpy until lunch. I think I found a cure today and it includes chocolate! I have been starting most mornings with a green smoothie. Today I switched it up and had some avocado that needed to be eaten so I looked through some of my cookbooks and found a recipe for an avocado smoothie. That included chocolate! I changed up some of the ingredients to include what I had in the kitchen, like cocoa powder for raw chocolate, and came up with the most delightful morning drink! To be honest, I should have been eating it with a spoon. I had essentially made chocolate pudding. I'm happy to say it was full of nutrients and I'm still feeling satisfied! So if you're looking for a great morning pick-me-up I suggest trying the following...
1/2 avocado
1 cup almond milk
2 pitted dates
1 tbsp peanut butter
1 tbsp cocoa powder
1 frozen banana
Blend and serve! If you'd like it a little thinner add some more milk or water. You can also use coconut water or soymilk instead.
Next time I'll include pictures I promise!
Until tomorrow!
Subscribe to:
Posts (Atom)